86% of American workers sit all day for their jobs. As an accountant and a blogger, I definitely fall into that category. I had been told by my doctor that for every hour of sitting, I am supposed to then get up and walk for five minutes. This is to get your circulation moving in your legs again and to help prevent muscle stiffness and any vein problems. I have been noticing some IT band issues from sitting all day, so I researched and found some great stretches for sitters that will help loosen your muscles and keep you from feeling sore. These are stretches that you can do in the morning and evening at home, or even do them at work if you are feeling any soreness.
While I am working at my desk, on my couch at home, or doing my much needed stretching, I love listening to music. I feel like the time passes quickly and I have a more enjoyable environment. Music pumps me up and gives me more positive vibes. Since my music is mostly played via apps on my phone, or tablet, I was very excited to receive these really cool wireless headphones from Specter Wireless. I had been coveting a pair of the Rose Gold Beats ever since my sister got them for Christmas, but I wasn’t willing to spend about $300 on a pair of headphones for myself. These Specter Wireless Elux Headphones are sleek and stylish, in white with gold accents (looks like rose gold to me though). I love how they are petite and the square shape is a bit unique from other headphones I have seen. Best part, these are a fraction of the cost of Beats, since they retail for only $99. You can also still answer your phone calls with these, so you can use them for pleasure, but not worry about being able to stop what you are doing and conduct any needed business.
*Thank you Specter Wireless and Statusphere for sending me these awesome headphones!!
FIVE STRETCHES FOR SITTERS
1. IT Band Squats: Take a work out band that is either already a tube, or tie it into a loop to put around your legs. Keep your legs a couple steps apart and then step outwards with one foot as you squat and then step back in and repeat with the other leg. Do this 12 times.
2. Foam Roll Gluts/IT Band: First I position myself into a side plank position and roll my IT band from hip to knee, 20 seconds on each side. Then, I lie on my back and my side to complete the glute stretch. I use the foam roller on the top of each glute right below my lower back and put all my weight on it to roll out any tightness. I do this again for 20 seconds on each side.
Crossover & Lower Back Stretch: Cross one leg over the other and bend your body forwards until you feel the stretch in the back of your legs and your back. This helps take pressure off of your back from sitting an your desk and gets your legs stretched out with the circulation back into them. Do this for 20 seconds and then switch your legs for another 20 seconds.
Neck Stretches: Raise one arm over your head and gently bend your head toward that arm, stretching your neck on the opposite side. Repeat this 5 times on each side. Then do the same stretch on your neck forwards and backwards 5 times each.
Arm Stretches: Take your right arm across your chest and use the crook of the left arm to hold it and pull to stretch the arm out. Switch arms and repeat on the other side. Hold for 15 seconds on each side and repeat twice on each arm.
*Step by step images are from POPSUGAR where you can find more information on these and other Stretches.
Do you have anything specific that you do to make sure you keep yourself well stretched after sitting most of the day? I have been thinking about getting a standing desk; what do you think?